Anti-inflammatory foods and anti-inflammatory diets are buzzwords all over blogs and social media and in wellbeing circles; however, when we break it down, how do foods – or groups of foods – help to reduce inflammation and how does this help us? Can we eat our way into healthier habits and reduce our risk of disease?

It is well established that prolonged inflammation leads to a higher chance of chronic disease risk. If our bodies are in a state of inflammation over an extended period, this stress can have a negative effect and could increase the risk of chronic diseases such as heart disease, stroke and type 2 diabetes.

Inflammation can show up in our bodies in several ways. Acute inflammation is typically a response to injury and trauma and is linked with localised swelling and pain, such as a sprained ankle.

Chronic inflammation is an immune response to dietary, lifestyle or environmental factors that contribute to elevated pro-inflammatory markers in the bloodstream. Inflammation can be measured via a blood test from a GP looking at our levels of inflammatory markers.

Foods that are high in sugar and fats can increase the levels of inflammation in our bodies.

Generally, these are highly processed foods with additives that may further exacerbate inflammation in our bodies.

In the opposite way, anti-inflammatory foods work to reduce the levels of inflammation as these foods are nutrient dense and contain a wide variety of essential vitamins and minerals. Examples of such foods include fruits, vegetables, nuts, seeds, oily fish and – the most easily accessible and common foods of all – grains and legumes.

All wholegrains and legumes are beneficial inclusions in your diet to reduce inflammation. But, like any food, not all grain foods are created equal. If you are looking to reduce levels of inflammation, opt for less-processed foods, which contain higher amounts of dietary fibre and nutrients.

Simple swaps, such as wholemeal bread for white, brown rice for white rice or even wholemeal pasta for plain pasta, are key. These changes might seem small, but after a short time you could soon see the health benefits of not only lower inflammation but also increased satiety, as wholegrain foods help to keep you feeling fuller for longer.